Building muscle on a vegetarian or vegan diet is entirely achievable with the right meal plan. Here’s a comprehensive guide to high-protein meal plans designed to support muscle growth for both vegetarians and vegans.

High-Protein Vegetarian Meal Plan for a Week

Day 1:

• Breakfast: Greek yogurt with honey, almonds, and chia seeds
• Snack: Cottage cheese with sliced peaches
• Lunch: Lentil soup with a side of quinoa salad
• Snack: Hummus with carrot sticks
• Dinner: Chickpea and spinach curry with brown rice

Day 2:

• Breakfast: Smoothie with Greek yogurt, banana, spinach, and protein powder
• Snack: Edamame
• Lunch: Tofu stir-fry with mixed vegetables and soba noodles
• Snack: Greek yogurt with berries
• Dinner: Black bean and corn tacos with avocado

Day 3:

• Breakfast: Oatmeal with almond butter, flax seeds, and blueberries
• Snack: String cheese
• Lunch: Quinoa salad with chickpeas, cucumber, and feta
• Snack: Protein bar
• Dinner: Paneer tikka with whole-grain naan and cucumber raita

Day 4:

• Breakfast: Cottage cheese with pineapple and granola
• Snack: Roasted chickpeas
• Lunch: Spinach and ricotta stuffed portobello mushrooms
• Snack: Mixed nuts
• Dinner: Lentil and vegetable stew with whole-grain bread

Day 5:

• Breakfast: Avocado toast with poached eggs
• Snack: Greek yogurt with honey and walnuts
• Lunch: Chickpea and quinoa salad with lemon-tahini dressing
• Snack: Edamame
• Dinner: Vegetarian chili with kidney beans and corn

Day 6:

• Breakfast: Protein smoothie bowl with soy milk, banana, and flax seeds
• Snack: Cottage cheese with sliced apples
• Lunch: Tofu and vegetable stir-fry with quinoa
• Snack: Protein bar
• Dinner: Eggplant parmesan with a side of mixed greens

Day 7:

• Breakfast: Greek yogurt parfait with granola and berries
• Snack: Almonds and raisins
• Lunch: Spinach and chickpea curry with brown rice
• Snack: String cheese
• Dinner: Black bean burgers with sweet potato fries

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